You know how it goes… holidays bring all kinds of goodies, socialization, connection, cocktails, more indulging than usual and often times we’re just generally out of sync with a healthy schedule. It doesn’t matter the case or the holiday, this reset was built to give you a boost back into your routine.

Let’s normalize it - after the holidays, it’s so common to feel a little off — bloated, tired, or just out of rhythm. This 3-day reset is a gentle way to bring your body (and mind) back to balance with fresh, whole foods, simple movement, and a renewed sense of clarity.

To help bring you back into balance, we’ll focus on colorful, unprocessed foods, prioritizing protein, and bringing intention to every meal and movement. No extremes, no restriction — just a few days of nourishing your body with what it truly needs to feel its best again.

How It Works

3 days of clean, balanced meals
Daily walks and gentle movement
Encouragement + reflection prompts
Customization tips to make it your own

Day 1: Refresh + Reconnect

Theme: Lighten your load. Rehydrate. Reconnect with your body.

Movement:

15–20 minute walk after each meal

Meals:

Breakfast: Protein shake
Ingredients:
- 1 scoop (30g) whey or plant-based protein (approx. 200 cal)
- 1 tbsp nut butter (90 cal)
- ¾ cup raspberries, blueberries, cherries, or strawberries (50 cal)
- 1 tbsp flax, hemp, or chia (if chia, soak 15 mins) (60 cal)
- Handful of spinach (10 cal)
- Unsweetened almond milk (30 cal)
- Directions:
  Blend all ingredients until smooth. If using chia seeds, let the shake rest 10–15 minutes before drinking.
- 440 calories
Lunch: Greek-Inspired Chicken Salad
Ingredients:
- 3 cups mixed lettuce or greens
- ½ tomato, chopped
- ¼ cucumber, sliced
- 2 tbsp red onion, sliced
- 5 kalamata olives, halved
- ¼ cup crumbled feta cheese
- 4 oz grilled chicken breast
- 1 tbsp olive oil + 1 tbsp lemon juice
- Sea salt and black pepper to taste
- Directions:
  Combine all salad ingredients in a large bowl. Drizzle olive oil and lemon juice over top. Toss gently and season to taste.
- 500 calories
Dinner: One-Pan Salmon & Roasted Veggies
Ingredients:
- 5 oz salmon fillet
- 1 cup zucchini, sliced
- ½ red bell pepper, sliced
- ¼ red onion, sliced
- ½ cup diced potatoes
- 1 tsp olive oil
- Salt, pepper, and paprika to taste
- Lemon wedges for serving
- Directions:
  Preheat oven to 400°F (200°C). Arrange salmon and veggies on a parchment-lined sheet pan. Drizzle with olive oil and season. Roast 12–15 minutes or until salmon flakes easily. Squeeze fresh lemon before serving.
- 550 calories

Daily encouragement:

“Small steps done consistently lead to lasting change.”

Evening reflection:
What’s one thing your body did for you today that you’re grateful for?

Day 2: Strength + Structure

Theme: Add structure. Support digestion and movement.

Movement:

Morning walk
Evening walk
Strength training session (30–45 mins, full body or circuit style)

Meals:

Breakfast: Peanut Butter Berry Shake
Ingredients:
- 1 scoop vanilla protein powder
- 1 tbsp peanut butter
- ¾ cup cherries or blueberries
- 1 tbsp hemp seeds
- 1 cup unsweetened almond milk
- Ice cubes if desired
- Directions:
  Blend until smooth. Adjust consistency with extra almond milk.
- 450 calories
Lunch: Mediterranean Tuna Bowl
Ingredients:
- 3 cups mixed greens
- 1 can (5 oz) tuna, drained
- ½ cup cherry tomatoes, halved
- ¼ cucumber, sliced
- 2 tbsp red onion
- 1 tbsp olive oil + 1 tbsp lemon juice
- 1 tbsp crumbled feta or diced avocado
- Sea salt and oregano to taste
- Directions:
  Combine all ingredients and toss with olive oil, lemon juice, and seasoning.
- 480 calories
Dinner: Sheet Pan Chicken & Veggies
Ingredients:
- 4 oz chicken breast
- ½ cup diced sweet potatoes
- ½ cup broccoli florets
- ½ cup bell peppers
- 1 tsp olive oil
- Garlic powder, paprika, and sea salt
- Directions:
  Preheat oven to 400°F. Toss everything with olive oil and seasoning. Roast for 20–25 minutes until chicken is cooked and veggies are tender.
- 520 calories

Daily encouragement:

“You don’t need to be perfect, just present.”

Evening reflection:
Where did you notice more energy or strength today?

Day 3: Rebalance + Restore

Theme: Reset your rhythm. Slow down. Nourish deeply.

Movement:

Walk after meals
Gentle yoga or stretching

Meals:

Breakfast: Vanilla Cherry Shake
Ingredients:
- 1 scoop vanilla protein powder
- 1 tbsp cashew butter
- ¾ cup frozen cherries
- 1 tbsp chia seeds (soaked)
- 1 handful spinach
- 1 cup unsweetened almond milk
- Directions:
  Blend until smooth and creamy. Let sit a few minutes for thickness.
- 440 calories
Lunch: Shrimp & Farro Salad
Ingredients:
- ½ cup cooked farro
- 3 oz grilled shrimp
- 2 cups mixed greens
- ½ cup beets or roasted asparagus
- 2 tbsp olive oil + lemon juice dressing
- ¼ avocado, sliced
- Directions:
  Toss all ingredients together and drizzle with dressing before serving.
- 520 calories
Dinner: Tofu & Roasted Veggie Bowl
Ingredients:
- 4 oz firm tofu, cubed
- ½ cup roasted sweet potatoes
- 1 cup broccoli + carrots
- 1 tsp olive oil
- 1 tbsp tahini drizzle (tahini + water + lemon juice)
- Directions:
  Roast tofu and veggies together at 400°F for 20–25 minutes. Drizzle tahini sauce before serving.
- 530 calories

Daily encouragement:

“You’re returning to balance, one mindful choice at a time.”

Evening reflection:
How do you feel different from when you started?

Snack Ideas (optional, if hungry)

Handful of nuts (almonds, walnuts, pistachios)
Greek yogurt with berries
Sliced veggies with hummus
Protein shake or smoothie
Apple with 1 tbsp almond butter

3-Day Grocery List

Protein

Protein powder (whey or plant-based)
Chicken breast (2–3 fillets)
Salmon fillet (2 small pieces)
Tuna (1 can)
Shrimp (1/2 lb)
Tofu (1 block)

Produce

Spinach
Mixed greens/lettuce
Tomatoes (2)
Cucumber (1)
Red onion (2)
Bell peppers (2–3)
Zucchini (1)
Broccoli (2 cups)
Potatoes or sweet potatoes (2 medium)
Beets or asparagus (2 cups)
Berries (frozen or fresh, ~3 cups total)
Lemon (2–3)
Garlic (optional)

Fats

Olive oil
Nut butters (almond, peanut, or cashew)
Flax, hemp, or chia seeds
Feta cheese
Avocado (1–2)
Tahini

Pantry

Almond milk (unsweetened)
Farro or quinoa (1 cup cooked)
Sea salt, pepper, paprika, oregano

Customization Tips

No matter the program or protocol, you have to make it your own. Here are a few ways to do that.

Vegetarian: Swap chicken/shrimp for tofu, lentils, or chickpeas.
More calories: Add a serving of quinoa, rice, or an extra drizzle of olive oil.
Lower calories: Reduce nut butter to ½ tbsp or skip cheese.
Flavors: Add herbs like parsley, dill, or basil for freshness.
Do what feels best for you: Listen to your body, know your limits, modify when necessary. You are the expert on your own body.

Continue Exploring

Ready to learn more? Here are a few resources to keep the momentum going:

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